Name: Pan-Seared Chicken Breast with Rich Pan Sauce
Total time: 35 min
Ingredients: 4 (6-ounce) skinless, boneless chicken breast halves; 0.5 teaspoon freshly ground black pepper, divided; 0.38 teaspoon kosher salt, divided; 4 teaspoons olive oil, divided; 1 tablespoon grated onion; 1 teaspoon minced garlic; 1.5 teaspoons all-purpose flour; 0.25 cup dry white wine; 0.75 cup unsalted chicken stock (such as Swanson); 1 tablespoon butter; 0.25 teaspoon sugar; 1 tablespoon chopped fresh flat-leaf parsley

Pan-Seared Chicken Breast with Rich Pan Sauce

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To calibrate yourself to be a better cook, learn to use all of your senses throughout the process. For the richest sauce, use a stainless steel pan; the browned bits that stick to the bottom provide flavor.

Adam Hickman

Published on April 20, 2023

Reviewed by Dietitian

Emily Lachtrupp, M.S., RD

Pan-Seared Chicken Breast with Rich Pan Sauce — Photo: Tara Donne; Styling: Sarah Smart

Active Time:

15 mins

Total Time:

35 mins

Servings:

Nutrition Profile:

Diabetes Appropriate Egg-Free High-Protein Low Carbohydrate Nut-Free Soy-Free

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Ingredients

4 (6-ounce) skinless, boneless chicken breast halves
½ teaspoon freshly ground black pepper, divided
⅜ teaspoon kosher salt, divided
4 teaspoons olive oil, divided
1 tablespoon grated onion
1 teaspoon minced garlic
1 ½ teaspoons all-purpose flour
¼ cup dry white wine
¾ cup unsalted chicken stock (such as Swanson)
1 tablespoon butter
¼ teaspoon sugar
1 tablespoon chopped fresh flat-leaf parsley

Directions

Let chicken stand at room temperature for 20 minutes. Sprinkle chicken with 1/4 teaspoon pepper and 1/4 teaspoon salt. Heat a large stainless steel skillet over medium-high heat. Add 1 tablespoon oil; swirl to coat. Add chicken to pan, rounded side down; cook 5 minutes. Turn chicken over; reduce heat to medium, and cook 5 minutes or until done. Remove chicken from pan; let stand 5 minutes.
Add remaining 1 teaspoon oil, onion and garlic to pan; sauté 1 minute. Add flour; sauté 30 seconds. Add wine to pan; cook 30 seconds or until liquid almost evaporates, stirring constantly. Stir in stock; bring to a boil, scraping pan to loosen browned bits. Reduce heat to medium-low; simmer 3 minutes or until reduced to 1/2 cup, stirring occasionally. Remove pan from heat; stir in remaining 1/4 teaspoon pepper, remaining 1/8 teaspoon salt, butter and sugar. Sprinkle with parsley.

Nutrition Facts (per serving)

283	Calories
12g	Fat
37g	Protein

Nutrition Facts
Servings Per Recipe 4
Calories 283
% Daily Value *
Protein 37g	74%
Total Fat 12g	15%
Saturated Fat 3g	15%
Cholesterol 116mg	39%
Sodium 428mg	19%
Calcium 18mg	1%
Iron 1mg	6%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.